Break-ups often lead to boys and girls building some serious body fitness goals with our fitness mantra being, “Don’t cry over your ex, do some squats and make them cry wishing they still had your sexy ass.”

But since summer vacations are already over, and most of us are so busy with our work that we can’t manage time for those tiring glute exercises – lunges and squats.

If you go ask anyone for tips to get a sexier, curvier and firmer derriere, you will probably get bored of hearing the names of those cliche fitness super foods ranging from carrots and apples to soy milk and curd, blah blah…there is no full stop to it – 100 people, 100 advices and probably 100 times more confusion!

To get better results in less than a month for your buttocks fitness, you have to concentrate on consuming buttock specific super foods in your diet.

One of the biggest things to remember is that your ass is basically muscle. To feed muscle growth, you must consume enough calories and proteins.

Spoon UDelhi has prepared a sample diet plan example which you can use as a reference to plan your diet regime!



Photo by Sabhyata Badhwar

Egg whites and Ezekiel bread, or just two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.



                                                                                                 Photo courtesy of Spoon University

1 grilled skinless, boneless chicken breast over a bed of spinach, topped with unlimited veggies of your choice with 2 tbsp of balsamic vinaigrette and sprinkled with oregano.



                                                                                                               Photo courtesy of

1 salmon filet, 1/2 cup quinoa, a side of asparagus.



                                                                                                                                 Photo by Tarunima Kumar

Protein shake or bars or just 3 tbsp cottage cheese with a few berries (preferably strawberries or blueberries), or a cup of full fat Greek yogurt and berries.

If you can’t follow the aforementioned diet plan, you can resort to the following foods:


1. Avocado


                      Photo by Molly Krohe

Myth:“There is nothing known as good fats.”

Well, no, think again…

Avocados have blown up health crazes as they are are loaded with good fats. The fat content is why we perceive them as so delicious, but the fat is monounsaturated. Monounsaturated fat is beneficial because it raises HDL levels aka “good” cholesterol which aids in reducing bad cholesterol (LDL).

P.S.: While avocados can do wonders for you in achieving that sexy ass, but let’s not forget this – one avocado on average has 227 calories. So,if you’re not careful, avocado can put you in a position where you’re gaining too much weight.

Here are a few recipes to ensure that you consume avocados in moderation in your diet.

2. Potatoes


Photo by Tarunima Kumar

It’s time to do away with the use of the conventional word “couch potato” for the people who take little or no interest in exercises because with this word, we are kinda disrespecting the real fitness benefits one can reap out of king of vegetables – potato.

Hint: The size zero trend is long gone, being stick thin is out-dated.

Guess what’s trendy these days? Having a sexy patootie is trendy!

So, here’s how a potato can hep you achieve sexy patootie goals.

They contain vitamins, potassium and fiber – must-haves for balanced electrolyte and blood sugar levels in the body. The resistant starch in potatoes serves a noble purpose of accumulating the fat at the right places in your body so that you can stay fit.

Here are a few recipes for some delectable potato dishes.

3. Sea Food


                                                                                                                                                        Gif courtesy of

“I’m on a sea food diet. I see food and I eat it,” is probably one of the most popular foodie pick up lines.

So basically, all the foodies would end up jumping with joy if they get to know how sea food like tuna and salmon will help in fulfilling all those booty-licious (sexy booty + delicious food) dreams.

Fish such as tuna and salmon are low calorie but full of healthy fats, proteins, and vitamins. These dietary components support a healthy muscle structure and a feminine hourglass shape.

You can enjoy your sea food either raw in sushi, or try it pan-fried or grilled.

Here is how you can be a sushi master or an expert griller, both at the same time.

 4. Junk Food


                                                                                                                                                  Photo courtesy of

Feel free to gorge on to foods that are considered unhealthy because they can be beneficial if consumed after a tiring workout as they aid muscle recovery and growth.

After a workout, your muscles are crying for carbohydrates, sugars and proteins, so it will be a good idea to fill in your truck with some junk.

But hey there, everything has got its own share of pros and cons, amirite? Hence, you’ve got to play your fitness diet game smartly.

While junk foods surely help in muscle recovery and making your butts bigger, you’ve gotta be careful about the fact that these foods might increase your overall body weight. So, make sure you know your body requirements well enough and continue with your lunges and squats if you are consuming junk!